High-Octane

Finally got my long run in! (A little embarassed to call it a long run compared to most others on the blog :-) It went pretty well but I was hoping to feel better on the last 3 miles. Ran miles 4 (8:01), 7 (8:06) and 11 (8:00) but these miles are all uphill. Last two miles were 7:39 & 7:24. HR avg was 158 with the last four miles were above 160 with my last being 168. I was pretty much stressed after 10 and don't think I could have run much more at that pace. I'm hoping over the next few weeks my longer runs get a little easier. Anyway...almost accomplished he goal, just a few seconds off the perscribed pace.  Having trouble posting the spreadsheet from my Eee Pad so just tought I would type out the details. 

13 Miles @ 7:45 Avg Pace (Goal was 7:41)                                                                           HAPPY BIRTHDAY JESUS.....and Merry Christmas Everyone...!                                                             

I was off today so decided to go on a bike ride for my cross training.

22 miles @ 17 MPH (took it pretty easy)

This afternoon we took Callie to the Airport and sent her off on her orphan mission trip to Africa. I'm very excited for her and praying for her safety and praying that God will use her in a mighty way!

Whoo...Hooo... This was a FUN RUN...!

I keep looking at the RLRF schedule thinking I didn't do it right but I'm pretty sure what I did was correct. It's the first Repeat Workout that I felt like it was actually easy :-) As you can see I met all of the paces and started increasing my speed after the first half. I ran the last 400m in 71 sec. but could have run it a little faster. Still had some energy so I ran my cool-down @ 7:50 pace which felt good. I hope, from now on out, the workouts are this easy...ha ha...!

12/28/2011
Mile		HR	HR %			HR	HR %
2	8:28	137	Warm-Up
400m	1:26:00	145	78%	400m	1:24:00	146	78%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:24:00	148	80%	400m	1:21:00	150	81%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:24:00	147	79%	400m	1:22:00	151	82%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:23:00	148	80%	400m	1:20:00	150	81%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:24:00	150	81%	400m	1:21:00	151	82%
1:30 Min	Recovery			1:30 Min	Recovery
400m	1:23:00	148	80%	400m	1:11:00	156	85%
2:30 Min	Recovery			1:30 Min	Recovery
				2	7:50	150	Cool-Down
Avg Repeat Time	1:21:55
						Total Miles	7
High School Track
50º - Light Breeze
Target: Repeats - 10-20 Min. Warm-up, Stretch, 2 x (6 x 400 @ 1:27 (5:48 pace), 1:30 Min. Recovery Between Each), 2:30 Recover between Each Set, 10 Min. Cool-down. Actual: 2 Miles Warm-up, Repeats, 2 Miles Cool-Down. This was the most fun I've had doing Repeats. Felt like I could have done them faster!

Ecclesiastes 9:10
“Whatever your hand finds to do, do it with all your might, for in the grave, where you are going, there is neither working nor planning nor knowledge nor wisdom.”

Cross Training Day so I went to the gym. Decided to do both bike and elliptical.

30 Min. on the Stationary Bike - 10.5 Miles

30 Min. on the Eliptical - 4 Miles

I was a little tired since I had just run my Track Repeats last evening at about 6:00 pm. Probably not enough recovery time but things are hectic right now and I'm having to fit in my workouts whenever I can.

Colossians 4:5-6

Walk in wisdom toward outsiders, making the best use of the time. Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.

Today was another good run! Met the RLRF requirement with an exerted effort but it didn't kill me :-) Three weeks ago I did this same workout on the treadmill and it seemed much  harder. Next up...18 miles @ 7:56 on Saturday...I need a pacer :-)

Heading to another fairly big roping this weekend but I'm not entered as well as I should be. I'll need a little luck to win at this one!

12/29/2011
Mile	Time	HR	HR %	Max HR	Elev. Change
2	8:56	131	Warm-Up
1	6:42:00	147	79%	158	- 63'
2	6:47:00	163	90%	166	+ 50'
3	6:43:00	167	93%	168	+ 53'
2	8:19	141	Cool-Down
Tempo Miles	20:12:00	159	87%
Pace	6:44:00			Total Miles	7
Small Loop
35º -Calm and Clear
Target: Tempo Run - 2 Easy, 3 Miles @ 6:45 pace, 1 Miles Easy. Notes: Ran Warm-up 2 miles out, stretched, 3 miles Tempo, Cool-down 2 miles home.

Revelation 21:4

He will wipe away every tear from their eyes, and death shall be no more, neither shall there be mourning, nor crying, nor pain anymore, for the former things have passed away.”

I just realized I've only run 20+ miles six times in my life and one of those was my one marathon race.

Today was supposed to be my 18 miler Long Run 9 weeks into my RLRF Marathon Training Program. On all of my previous long runs I've been unsure about the outcome. Today I went into this run with the confidence that I could complete it well. The weather was perfect for me at 48 degrees to start. I ran my somewhat hilly route but concentrated on keeping my HR around 150 for the first 12 miles, after 12 my HR began to rise so I switched to concentrating on keeping my pace at about 7:45. HR at about 150 feels comfortable but as noted I can't keep up a sub-8 pace after about 12. This HR rise happens on all of my runs over 12.

I believe this is one of my best training runs ever based on the time and distance. I felt really good even at about mile 17. The last 3 miles are on the hillest part of my route but I was determined to keep my avg. at 7:45 so I ran through the rising HR. Mile 20 is pretty much uphill and I pushed for a low 7 on this mile.

Maybe the best thing of the run is the recovery. I feel good after just an hour or so. Previously, on my long runs, I've been worn out for the entire day. Oh....and I ran 20 instead of 18 that was on the schedule...!

12/31/2011
Mile	Time	HR	HR %
1	7:48:00	148	80%
2	7:50:00	149	80%
3	7:50:00	151	82%
4	7:39:00	149	80%
5	7:42:00	147	79%
6	7:41:00	148	80%
7	7:52:00	150	81%
8	7:48:00	151	82%
9	7:49:00	150	81%
10	7:46:00	153	83%
11	7:48:00	152	82%
12	7:50:00	152	82%
13	7:49:00	154	84%
14	7:54:00	156	85%
15	7:45:00	158	87%
16	7:49:00	157	86%
17	7:44:00	157	86%
18	7:50:00	160	88%
Bonus Miles.!!!19	7:55:00	164	91%
20	7:09:00	169	91%
Total	155:18:00	154	84%
Pace	7:45:54
Big Loop (clockwise) to Smallville to Lonely Road to Old Chruch, Back to Smallville and Finished Off Big Loop.
48º to 60º - Calm and Clear
Target: Long Run - 18 Miles @ 7:56 This was one of my best training runs ever. Slowed to a walk at miles 3, 6, etc. to get a drink instead of trying to run through. I think this is best for me.

Ezekiel 36:25-27
"Then I will sprinkle clean water on you, and you will be clean. Your filth will be washed away, and you will no longer worship idols. And I will give you a new heart with new and right desires, and I will put a new spirit in you. I will take out your stony heart of sin and give you a new, obedient heart. And I will put my Spirit in you so you will obey my laws and do whatever I command."